I OFTEN WRITE ABOUT EXERCISE’S PHYSICAL BENEFITS, but ongoing research explores how physical activities impact your mind. A new study shows us some of the best exercises you can use to enhance your brain health — moving to sharpen your memory, get organized, and more. Today, we look at 5 exercises to boost your brain.
Normal memory loss is a part of the aging process and can occur in everyone to some degree. It typically involves mild forgetfulness, such as misplacing items or forgetting names and dates.
This type of memory loss is normal as long as it does not significantly interfere with daily life. As people age, it becomes more common to have trouble remembering certain information. Still, it’s important to remember that this type of memory loss does not necessarily mean you have a serious cognitive disorder.
However, suppose memory loss is sudden, severe, or accompanied by other symptoms such as confusion, changes in mood or behavior, difficulty speaking, or impaired vision or coordination. In that case, it may indicate a more serious condition, and it’s best to consult a doctor.
“Our memory is a more perfect world than the universe: it gives back life to those who no longer exist.”
― Guy de Maupassant
Exercise and your brain
Let’s turn to five exercises to give your brain a boost. A Journal of Epidemiology & Community Health study tracked nearly 45 people in the United Kingdom. All wore activity monitors strapped to their tight for 24 hours daily over one week.
Does exercise improve problem-solving, mental processing, or short-term memory? Researchers analyzed how the participants’ activity levels — including ones done in less than ten minutes — impacted higher cognition scores compared with individuals who spent most of their time sleeping, sitting, or doing gentle activities. Here are the results:
Doing moderate and vigorous exercise — even if for less than 10 minutes — appeared to be associated with much higher cognition scores than people who were more sedentary.
Vigorous activity includes swimming, running, bicycling up an incline, and dancing. Moderate exercise includes my favorite — brisk walking — and anything else that gets your heart beating faster.
Those doing moderate or vigorous activity had better working memory (the small amount of information you hold in your mind and use for executing cognitive tasks). The biggest impact was on executive processes such as planning and organization.
Th.e study is imperfect. First, because previously collected cohort data was used, the researchers do not have extensive details about the subjects’ long-term cognitive or overall health. Perhaps those who move tend to have higher cognition on average.
Alternatively, even small changes in our daily lives can have tremendous positive downstream consequences for our physical and psychological well-being.
5 exercises to boost your brain
The United States Centers for Disease Control and Prevention recommends that most adults get at least 150 minutes weekly of moderate-intensity exercise. Here are some exercises that can enhance your brain health:
- Dance
The Healing Powers of Dance – AARP The Magazine
www.aarp.org
2. Walk
3. Use the stairs
8 Benefits Of Climbing Stairs + Helpful Tips To Get Started
At one time or another, most people have come across a health, fitness, or weight loss article touting the benefits of…marathonhandbook.com
4. Walk your companion dog. Dog owners walk an average of 22 minutes more daily than non-owners.
Dog walking – the health benefits
www.betterhealth.vic.gov.au
5. March in place or do squats while watching television.
The current study reminds us that more vigorous activities are optimal for brain health. The research doesn’t pinpoint exactly which activities are best, as it relies on accelerometer measurements. To me, getting your heart rate up is key.
Physical activity recommendations vary based on age and health status, but in general, the World Health Organization (WHO) recommends the following for adults:
- Aerobic activity: At least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.
- Muscle-strengthening activity: At least two days per week of moderate- or high-intensity muscle-strengthening activity (such as resistance or weights) involving all major muscle groups.
- Individuals should also perform activities that improve flexibility and balance and reduce sedentary behavior (sitting for long periods) as much as possible.
It’s important to remember that these are general guidelines, and the specific physical activity recommendations may vary depending on an individual’s age, health status, and personal fitness goals. It’s always best to consult with a healthcare professional before starting a new physical activity program.
Remember, the latest study suggests that more vigorous activities are best for your brain. While the study doesn’t pinpoint exactly which exercises are best, you might try one of these activities to get your heart rate up:
- Running or jogging
- Swimming
- Biking uphill
- Dancing
- HIIT workouts
And don’t forget those exercise snacks. Get up from sitting throughout the day to do jumping jacks for a minute or two. I climb nearby stairs briskly, and if I am ambitious (and in a private place such as my home) might even get up and do some push-ups, air squats, or a ten-minute walk outside. I strive to replace six to 10 minutes of sedentary behavior daily.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for reading this piece, “5 Exercises to Boost Your Brain.”
